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Friday – 200s:25s

Warm Up

2 x:

  • 50 Free
  • 50 Back
  • 100 Free Pull

12 x 25 Kick Descending 1-3 as:

  • 1-6 Back @45
  • 7-12 Free @40

Main Set

2 Rounds of 5 x 200 with 2 x 25 Sprints:

Round 1:

  • 200 IM @3:50
  • 2 x 25 Fly Fast @50
  • 200 IM @3:50
  • 2 x 25 Back Fast @50
  • 200 IM @3:50
  • 2 x 25 Breast Fast @50
  • 200 IM @3:50
  • 2 x 25 Free Fast @50

1 minute recovery

Round 2:

  • 200 Free Pull w paddles @3:30
  • 2 x 25 Free Kick Fast @45
  • 200 Free Pull w paddles @3:30
  • 2 x 25 Free Kick Fast @45
  • 200 Free Pull w paddles @3:30
  • 2 x 25 Free Kick Fast @45
  • 200 Free @3:30
  • 2 x 25 Free Fast @45

Cool Down

100 Back EZ

Total: 2800m

Richard Bruford View All

Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology.

With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools.

Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin.

In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

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